Off-season vs in-season rugby training plans

Off-season plans build raw strength and power for scrums and tackles. In-season plans maintain performance and prevent injuries during matches. Each phase aligns with rugby’s physical demands.

Why plan type matters for rugby

Off-season training increases strength by 2–3%, per a 2024 Journal of Sports Science study, preparing you for the season. In-season training prioritises recovery to sustain tackling intensity. Choosing the right plan prevents burnout and keeps you match-ready.

5 key differences in rugby training plans

These distinctions guide your rugby training.

Off-season strength: Heavy lifts like squats, 4 sets of 6 reps at 80% max.

In-season maintenance: Lighter lifts, 3 sets of 10 reps at 60% max.

Off-season volume: Higher reps for muscle growth, 12–15 per set.

In-season recovery: More mobility sessions, 10–15 minutes daily.

Injury focus: Prehab emphasized in-season to avoid strains.

How CURVA helps rugby players

CURVA’s app tailors rugby plans to your season, position, and injury history. Video-guided workouts, progress tracking, and our Mobility Hub keep you strong and safe. Download CURVA to train right for every phase.